time to get fit ....yet again

p3-fitz

well i decided to start this as a way of helping to motivate me as i try to regain my fitness after a few injury ravaged months. This will also hopefully show my progress ...or lack of it :pac:

Anyway bit of background , i am a 18 year old runner from tallaght ac, mainly specialises in the 5k and 10k. I had originally planned to attempt the national half this year but i say thats out the window at this stage.

heres my p.b's most of which are at least one year old
Track
800: 2.09
1500: 4.19
3000: 9.21
5000:15.40

and on the road
2 mile: 10.21
4 mile: 21.34
5 mile: 27.04

2 weeks ago i found the source of my injuries.My pelvis was out of alignment, its been realigned so in the last two weeks i been running as i feel doing anything from a half a hour to a full hour mainly wit ecoli. This has been supplemented with core work and rehab everyday.

p3-fitz

well after two weeks of running and core i had thought i was fit enough to challenge in our local club race. How wrong was I . For todays race i was joined by Fitzington a young up and coming 800 runner as well as the current league leader james and eoin who is a sub 15 5k runner.
Ecoli was missing due to work so our duel in the sun will have to wait.
Eoin was taking the race as a tempo as part of a session so went off at 5.10 mile pace , i foolishly followed about 10 seconds behind in 5.20 whilst the experienced james sat back. At the 2 mile mark, eoin was on pace at 10.20, whilst i had fallen back to 11.10 or so then james flew past me as my lack of fitness really began to shine through. I pushed on and tried to catch him but to no avail i finished in 17.18 after a last mile in 6.08.
I found the heat and the hills very hard but was pleased with how my legs felt even though the time was slow.

eoin won in 15.27 whilst james finished in 16.48.

Then done the usual core and rehab exercises and legs feeling good so happy days:D

Young fitzington found out the hard way today that u cant eat a curry half a hour b4 a 3 mile race. A tough lesson that we all learn at some stage in our running careers :pac:

Munster_Gal

Well done on getting started again

ecoli

p3-fitz wrote: »

well after two weeks of running and core i had thought i was fit enough to challenge in our local club race. How wrong was I . For todays race i was joined by Fitzington a young up and coming 800 runner as well as the current league leader james and eoin who is a sub 15 5k runner.
Ecoli was missing due to work so our duel in the sun will have to wait.
Eoin was taking the race as a tempo as part of a session so went off at 5.10 mile pace , i foolishly followed about 10 seconds behind in 5.20 whilst the experienced james sat back. At the 2 mile mark, eoin was on pace at 10.20, whilst i had fallen back to 11.10 or so then james flew past me as my lack of fitness really began to shine through. I pushed on and tried to catch him but to no avail i finished in 17.18 after a last mile in 6.08.
I found the heat and the hills very hard but was pleased with how my legs felt even though the time was slow.

eoin won in 15.27 whilst james finished in 16.48.

Then done the usual core and rehab exercises and legs feeling good so happy days:D

Young fitzington found out the hard way today that u cant eat a curry half a hour b4 a 3 mile race. A tough lesson that we all learn at some stage in our running careers :pac:

Well done man that a very respectable run considering where you are in your training. Still feel it a little early to be going out that hard and i think you learned that still you will be going strong before long jsut keep clocking the miles and maybe bring in a few strides depending on how the pelvis is holding up the main thing you ran the race injury free that a big step forward

p3-fitz

Thanks man i wont be going that fast again at the start anyway. You running tomoro man?

ecoli

p3-fitz wrote: »

Thanks man i wont be going that fast again at the start anyway. You running tomoro man?

doubling hour in morning cos i reckon doin hurdle work tomoro night so will only do a half before that. Up to you whether wanna do hour in morning with me or leave till evening

p3-fitz

ah hmm early, its cool man i think i gonna get some rest and run lateish 2moro just to make sure the pelvis well rested . Thanks anyway man .

DJS

haha man nicely done with the blog. Tonite was good man dont think otherwise. What did u expect!! glad the pelvis feels good... I think a bit of a workout on the dance floor on thursday is on the cards!!

But yeah man keep up the good work. Will u do the next one up the mountains???

And ecoli... Track race is still on! I want to see u at the start line buddy!!

TheRoadRunner

Great stuff. I'll have to keep an eye on this log.

DJS

Haha man there is a good few people watchin ur blog now... the pressure is on now dude lol:p

p3-fitz

Well woke up and my legs were just screaming at me, so i said i shall use today as my rest day. So to recover my race worn legs , i done a hour core work followed by a half a hour pelvis strengthening exercises, this was then followed by a ice bath then a warm bath. By the time i had finished this my legs were refreshed and all set to hit some miles tomorow. So gonna try do 8 miles or so tomorow. Wish me luck :pac:

p3-fitz

10 miles in 72 mins

I had originally planned to do a 8 mile run today but at the start my pelvis was extremely tight so i decided to do only half a hour or so. But i had agreed to meet my training partner who is just back from south africa in tymon park for a run. So i said i would run down and tell him i wrecked and cant run ...but by the time i reached the park my pelvis had loosened up sufficiently so i said i might as well try push on for the hour. We continue on our run as he recalls some of his mad stories from south africa and next thing i look at my watch and i am a hour out so i decided i better head back. Make it back to my house at exactly 72 mins and by now my legs were unbelievably loose and i had really flew in the last few miles.
So 72 mins of running in the sun has put me in a great mood:D

I then done my usual pre run routine of a bath followed by half a hour core and half a hour stretching now time to regain my energy for a different kind of workout tonight
Me, ecoli , DJS and Fitzington are hitting the local nite club to relax and unwind ahead of another hard week of training.
Our battles on the dancefloor are almost as competitive as our races:pac:

p3-fitz

Today i only done a half a hour as i was very tired and still dont wish to push it too much too soon. So a very easy day consisting on a half a hour run and a hour consisting of core work and stretching. Hope to get a hour run in 2moro. Body feeling good so i hope it continues:D

Fitzington

Goodman "goldshagger" lol, can you run late tomorrow

p3-fitz

haha good times or wat man:D ah i cant man i in work at 5 so i gotta run early. wat time can u run at ?

p3-fitz

45 min run- roughly 6 and a half miles

Today was really just a very basic run. The good news was that my pelvis was grand and i was absolutely flying so i feel i am getting very close to fitness. Tomorrow i shall hopefully try get a hour in.

I done my usual combination of core and strengthening exercises for a hour. At my current stage of fitness this is even more important then my runs

thats all for today ...hopefully should be back tomorrow wit more good news:D

p3-fitz

Last night at half 9 me and fitzington breezed through a easy 45 minute run.
He was at the dublin match for the day while i had work till 9 so we just decided to head out and get any sort of run in.
The only bad points to note about the run were
1. It absolutely lashed rain so we missed out on the beautiful weather that had graced dublin throughout the day
2. I work in a shop and we had got new cherry 7up in so i just had to try it out suffice to say cherry 7up is not good before running:pac:

Then that night i done another hour worth of rehab stretchin and core .
My pelvis is almost completely healed so i am just taking it slow until its fully uninjured again. Once this is done i gonna try settle down into some hard training with the aim of attempting the dublin half marathon at the end of september:D

p3-fitz

By the seventh day God had finished the work he had been doing; so on the seventh day he rested from all his work.

So i decided to follow God's example :pac:
I sticking to my principle of taking a day off every week just to keep the body refreshed and the mind motivated:D
Even though it was a rest day i done my usual routine of a hour worth of core and rehab.
Tomorrow i gonna try an ambitious pyramid session consisting of a 400, 600, 800, 800, 600, 400. Times i aint decided on yet as i plan to run as i feel. Hopefully my pelvis hangs in there and this is the first of many successful sessions.

Till then wish me luck

DJS

Good choice with the rest day man, Dont rush it. Alot of miles to run till september.

And man Im kicking myself that im racing on Wednesday cause that seems like a solid session. Ill be down watching tho all the same:D
And times wise wud u not go for 70s,145,220 keep it steady the same pace the hole way. We did sort of this session a while back and the idea was to keep at 70s pace throughout. Just an idea

Oh and Metro after the session me thinks???

p3-fitz

ah man it wont be a great session i wont be going any quicker then 70 thats for sure ha. Ah man i gotta bail on metro like i was out last nite so i need to chill the partying down till thursday man ha.

Fitzington

Ur going to the metro boss. Sounds like a good session i might hop in.:)

p3-fitz

It was the moment of truth. Time for a real test to see my fitness.
Young fitzsington joined my on a session which had the sole purpose of seen how far i am along the road to fitness.
And now for a break down of the figures

400: 70 rec: 200 jog
600: 1.45 rec: 400 jog
800: 2.21 rec 400 jog
600: 1.43 rec 200 jog
400: 68

I was very happy with this session show i still have some fitness and speed which i hope to build on in time to run good before the end of the season,
Fitzsington was finding it tough but our combination of splitting the pacing chores as well as exasperated words of encouragement brought us through the session with ok times.
I am gonna try this again maybe next week or the week after so i can see plain and clear my improvement.

pelvis held up well had good movement in my legs but my lack of fitness was evident in the effort required in the last two

Now time for a hour of core and rehab to keep the body healthy:D

p3-fitz

Today i had my last appointment with my legendary carlow physio. The guy absoultely inflects agony but it works so well. So as a result after todays appointment i have been giving the go ahead to train hard full time. My pelvis is fully healed and very close to been back to normal strength. Sadly i wasnt allowed run as my legs were too tender from the physio . So today i was forced to take another rest day.
So i just done the usual hour of core and rehab.
2moro i gonna do a hour run and then give a session a shot on friday.
Next road race is gonna most likely be adidas 5 mile.

p3-fitz

Today was supposed to be a simple bread and butter mileage day just ten miles easy but my training parter fitzington couldnt do a speed session tomorow due to work . So alas we moved the session forward a day. Having taken yesterday off my legs were aptly recovered to attempt a session today.
So me and fitzington done 4 x 600ms with a 3 min recovery
so they went like
600: 1.42
600: 1.42
600: 1.42
600: 1.43

the last one upset me so much ha. Fitzsington was a bit slower then me time wise but he will avenge me next week when we do a 200 metre session
I currently have more strength then him while he has more speed so we are hoping through working concurrently we can increase our weakness whilst maintaining and improving our strengths . DJS fresh from a great pb will also be joining us on some sessions next week so we finally have a good training group as opposed to the last 6 months were we have been training alone.

Finished of today with a hour of core and rehab
:cool::cool:

ecoli

p3-fitz wrote: »

Today was supposed to be a simple bread and butter mileage day just ten miles easy but my training parter fitzington couldnt do a speed session tomorow due to work . So alas we moved the session forward a day. Having taken yesterday off my legs were aptly recovered to attempt a session today.
So me and fitzington done 4 x 600ms with a 3 min recovery
so they went like
600: 1.42
600: 1.42
600: 1.42
600: 1.43

the last one upset me so much ha. Fitzsington was a bit slower then me time wise but he will avenge me next week when we do a 200 metre session
I currently have more strength then him while he has more speed so we are hoping through working concurrently we can increase our weakness whilst maintaining and improving our strengths . DJS fresh from a great pb will also be joining us on some sessions next week so we finally have a good training group as opposed to the last 6 months were we have been training alone.

Finished of today with a hour of core and rehab
:cool::cool:

Man just be careful too many sessions so soon after injury without putting in any mileage over last three days you could end up back where you were man what haped to getting back slowly?

p3-fitz

my physio gave me the go ahead to train hard full time. i done three weeks of mileage gently bringing it up . He says as long as i keep up the core and rehab its impossible for me to hurt the pelvis again like. My body is grand just unfit like . I done mileage from tomorow till tuesday i gonna session every tuesday and thursday thats the plan

p3-fitz

like the sessions are all controlled nothing to hectic man trust me i wnt over do it

TheRoadRunner

p3-fitz wrote: »

He says as long as i keep up the core and rehab its impossible for me to hurt the pelvis again like.

I hope they weren't his exact words

p3-fitz

not exact obviously no one can make such a ludicrous statement i thought i wrote he basically said but i didnt say that. I know my limits and if i control my training and not over do it there is no harm in doing controlled sessions. I had 6 months of pure mileage in me before i got injured which lead to 2 weeks of non training which was followed by three weeks of gradually increasing mileage .So i aint starting from scratch so i personally see no harm in doing sessions so i gonna do what the physio said and train hard full time.

TheRoadRunner

do you normally do 2 hard days in a row ? Could be the root of current or future injuries ?

p3-fitz

i never do two days in a row. I took yesterday off completly so it was a full rest day between the two sessions. I follow the bowerman principle of one hard day followed by one easy day or rest day. Though what you are saying is the reason i suffered my first injury a year ago . I hurt my hip cause i had a schedule which consisited of long run, track work, hills, track work, long
clearly not a good idea.